With the arrival of adolescence, the child becomes a difficult person to please, in addition to because he already has his opinions well established, because he is at a time when, in general, the recommendations of the parents become less importance than they had in previous years.
However, as parents, we must continue to offer a healthy and balanced diet, even if it is paddling against the current, trying to include some of these key foods in the adolescent's diet.
- Yoghurt: It is one of the most beneficial foods in childhood, since it provides the necessary nutrients to ensure strong bones (calcium, phosphorus and vitamin D), as well as being a source of lactic acid bacteria ideal for regulating the intestinal microflora, which is a part very important of the immune system. These bacteria are responsible for fermenting the lactose in milk –producing the lactic acid that produces the change in texture when the pH changes-, obtaining the final product, yogurt, a more attractive and easy-to-digest food than the original product .
- Salmon: Being an oily fish, it has a higher fat percentage than white fish, and it is precisely its content of essential fatty acids that is especially attractive. Omega 3 fatty acids are linked to the functioning of the brain, very interesting at this stage when they may have trouble concentrating and performing at school.
- Broccoli: Provides fiber, folic acid and calcium and is, along with green leafy vegetables, one of the star vegetables. Steamed without overdoing it, preserving its intense green color, it is how it best maintains its nutrients.
- Nuts: Nuts are an easy snack to take away, preventing the adolescent from leaning towards other unhealthy snacks such as French fries or industrial pastries. They provide fat-soluble vitamins and minerals such as selenium, magnesium, copper or zinc. They also provide mono and polyunsaturated fats, the healthiest, and are the ideal complement to increase the caloric and nutritional value of salads, always seasoned with olive oil.
- Pasta or brown rice: They are a source of complex carbohydrates with high satiating power, ideal for hungry teenagers. In addition, combining these whole grains with legumes increases the biological value of their protein, making them a perfect match.
- ChickpeasLegumes are a source of complex carbohydrates, soluble fiber and phytonutrients, in addition to providing folic acid, potassium, iron, magnesium and some essential fatty acids.
- Plantain: Its mineral content is especially attractive to promote concentration, thanks, in particular, to its potassium content, necessary for many of the reactions that take place in the brain. In addition, potassium is necessary both for the proper functioning of the muscles and the nervous system and to ensure the proper growth of bones.
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